March 17, 2017

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physical activity ›  


The exercise with possibly the most benefits

benefits-walkingWalking may seem easy and stress-free, but did you know that making it a habit to walk daily has many health benefits? Walking can trim your waistline, improve your heart health, help manage type-2 diabetes, improve your balance and coordination, and more. Our friends at Jen Reviews wrote a great piece on 50 amazing benefits of walking daily, according to science.

Walk & Work in Glamour

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We got to meet Pnina Fenster, the chief editor of Glamour a few months ago. Pnina is not only glamourous herself, she’s also an incredibly warm person, ánd curious, as it appeared. She asked us whether she could try out walking & working as she’d seen her colleague Craig Tyson working away on his treadmill desk. We gave her a treadmill desk on trial to get some feedback from somebody who normally walks on high heels.

glamour-treadmill-deskWhen I checked in with Pnina, she was completely confused: “How is it possible to still write when walking?” Ambitiously marching off at 6km/h to have a good exercise she found herself not being able to write anymore. When we chatted about it we had a good laugh, cause yes: it’s walking & working, so walking at a pace that allows you to work. For most people that’s about 2km/h, which gives you movement, riggs up your metabolism, while you're still able to read, speak, and type.

In the March edition of Glamour she writes about the treadmill desk, as one of the solutions to sit less. You can read the article below, and pick up the latest edition of Glamour to read more about wellness, beauty, celebrities, and fashion.

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Follow Glamour on social media via Facebook, Twitter, and Instagram

GQ got the scoop

gq-magazine-south-africa

GQ South Africa, the magazine for gentlemen, never fails to be in the forefront, to spot the latest trends in anything close to a gent’s heart first: cars, gadgets, style, and wealth (just to name a few…). So it comes as no surprise that it was Craig Tyson, GQ’s editor, who was the first editor in South Africa to jump on a treadmill desk, to break up his otherwise mostly sedentary days.

You can read the article below, and we’re happy to add that for individual users pricing starts at R22,999 – which makes for a mean investment in your personal health and overall wellbeing.

Read Craig’s article below, and don’t forget to pick up the March edition of GQ for more gentlemen’s essentials!

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Be social with GQ on Twitter and Facebook

What you might not know about a 'healthy weight'

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The development of diabetes type 2 is often associated with obesity, however if your BMI is within the normal range, you may want to read further.

Scientists of the University of Florida have published a study among adults with a healthy weight, which was aimed establishing the effect of physical activity on blood sugar levels. It was found that even though these adults were at a healthy weight (not overweight or obese), however they were not metabolically healthy. These individuals were considered to be ‘skinny fat’, meaning that the fat to lean muscle ratio was too high. As a result they are more likely to develop metabolic syndrome, which includes high blood sugar, increased blood pressure, and absnormal cholesterol levels.

This is an important finding as screening guidelines for prediabetes and diabetes usually focusses on adults whoare obese, or overweight, and therefore high blood sugar levels of people with healthy weight obesity (skinny fat) may go unnoticed. It is estimated that one-third of slender individuals have prediabetes, which puts them at risk for developing diabetes and other health problems.

For this study, the researchers of the University of Florida tested the hypothesis that a sedentary lifestyle may contribute to metabolic changes, and create a risk of developing prediabetes or diabetes even at a healthy weight.

They found that those adults with sedentary lifestyles were more likely than their more active counterparts to have a blood glucose level at or above 5.7, which is condidered prediabetes by the American Diabetes Association. Of the group with low activity levels, about a quarter of all participants and 40% of adults of 45 years and older met the criteria for prediabetes or diabetes.

Mainous, the lead researcher, says about the results: “Our findings suggest that sedentary lifestyle is overlooked when we think in terms of healthy weight. We shouldn’t focus only on calorie intake, weight or BMI at the expense of activity.”

The study adds to a growing body of evidence that sedentary lifestyles have an effect on health, and as it now appears, irrespective your weight.

 

Read the full article here

 

November 14, 2016

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diabetes ›   Research ›  


Keen to become a Walk & Work trial volunteer?

walking-lower-blood-glucose

In most offices, the workday is spent sitting down the majority of the day. Breaking up the sedentary day with walking or cycling, even in bouts of 10 to 30 minutes twice a day, can reduce blood glucose levels. A recent study published in Medicine & Science in Sports & Exercise showed this type of exercise during the day can make a big difference to your health.

Researchers asked nine overweight people who didn’t have diabetes to do 10- to 30-minute interval sessions of standing, walking, or biking twice a day. That resulted in 5 to 12 percent lower average blood glucose levels compared with straight sitting for eight hours a day. 

We would like to learn what difference such daily activity intervals would make for somebody with type 2 diabetes, and would like to get in touch with somebody who is diagnosed with diabetes to incorporate walking in their workday, using a treadmill desk.

So… please get in touch if:

  • You are diagnosed with diabetes, and are experienced managing your blood glucose levels
  • You have an office job, and are currently sitting during your workday
  • You work in Cape Town (or suburbs)
  • You have your own office, or the permission of your employer to use a treadmill desk in the office
  • You’re fit to walk
  • You have informed your medical practitioner about the use of a treadmill desk, and have received the go ahead
  • You would like to take up the opportunity to start walking while working, starting slowly at 2x 15 minutes a day, and are committed to walk daily (as your health allows).

If you meet these requirements, please get in touch for a treadmill desk trial. We would like to test whether similar positive results to manage blood glucose levels can be achieved. This study is not part of an official medical science research, and no medical institutions are involved in this study. 

We would install the treadmill desk free of charge, and will be available for queries & support. We cannot provide medical advice. You will have the opportunity to try out the treadmill desk for a period of 1 month. We would in return like to hear about your experience, and learn about the difference the daily walks are making to your blood glucose readings.

Similar 1-month trials have been conducted with other groups, and these trials are primarily done to get user feedback as part of understanding the benefits and creating further awareness around active workstations. In doing so our aim is to change the traditional office space setups, towards healthier and more productive work spaces.

Contact us for more information on hello@walkandwork.co.za or call 021 0125999

November 11, 2016

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physical activity ›  


Why move? We're summarizing the benefits

 reasons-to-move

We al know that sitting for too long is unhealthy, and on the flip side, moving has tremendous health benefits. We've summed them up for you, in case you needed some encouragement to get up!

Brain function: Moving ensures blood is pumped to your brain at a faster rate. As oxygen and nutrients are carried to all your body’s tissues through blood, it means there’s more available ingredients for your brain to think and function at its sharpest.

Posture: Noticed how you are start slouching the longer you sit in front of your desk? Getting up, moving around and doing some stretches will help alleviate tension that builds up in your neck and spine.

Metabolism: A 77 kg person walking at a leisurely pace burns approximately 162 more calories (680 kilojoules) per hour compared to when they are sitting. This means that 1 hour of extra walking in addition to what you are already doing is the equivalent kilojoules needed to shed about 4 kgs a year.*

Step scores: Walking a kilometer equates to approximately 1000 to 1500 steps. Whether you have an app, a smart device health tracker or a pedometer, you’ll know that reaching the 10 000 steps per day goal isn’t always easy. By walking at a slow pace (about 2 km/h on a treadmill) for just four intermittent bouts of 15 minutes each during your 8 hour work day, you’ll be 2000 to 3000 steps closer to this goal. Rev up the pace and you’re looking at raking in 6000 - 8000 steps in an hour. Now wouldn’t that boost your health status on your medical aid app?

Circulation: It’s no surprise that sitting in static position decreases the rate at which your blood circulates. This increases your risk of developing varicose veins and deep vein thromboses. Prevent this by letting your legs move more.

Muscles: Walking forces you to engage your glutes, your calves, your quads, and your abs. Activation of these muscles contribute to better muscle tone. Sitting doesn’t.

Why Big Thinkers choose to walk as part of their workday

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What do Steve Jobs, Mark Zuckerberg, Aristotle, and Charles Dickens have in common?

Not only were they responsible for changing our worlds as we know it technologically, socially, philosophically and literary, they were also walkers.

Jobs famously insisted on walking meetings, Zuckerberg has reportedly clinched major deals while negotiating on foot, Aristotle is said to have given his lectures while walking (his students had to follow), and Dickens was known for long walks in which he de-stressed and simultaneously observed his surroundings for inspiration. He was also quite melodramatic about it, saying “If I could not walk far and fast, I think I would just explode and perish.”

But it’s not only anecdotal tales that sing the praises of the benefits of walking. The ancient father of Western medicine, Hippocrates, was quoted saying “walking is man’s best medicine” and a 2015 meta-analysis and review study of over 47 studies published in the Annals of Internal medicine found this to still hold true. In the study, it was concluded that prolonged sitting was independently associated with negative health outcomes, regardless of other physical activity. The studies that were reviewed looked at cardiovascular disease, diabetes, cancer and all-cause mortality and its relationship with sedentary behaviour. In short, it found that sitting for long periods of time, even if you regularly do your 30 minute gym session in the morning, increases your risk of health markers associated with death and disease. 

Though there’s no consensus yet on the golden ratio between sitting, standing and walking, in order to reach the maximum health benefits, the research is unambiguous about decreasing the amount of chair time you get to improve your health. The British Medical Sports Journal published an article last year giving a suggestion of 20 minutes of sitting to be followed by 8 minutes of standing and at least 2 minutes of moving.

And your physical health isn’t the only thing that benefits from walking: research recently conducted at Stanford University found that walking increased creativity in 81% of their subjects by at least 60% after conducting experiments on control groups. Though this was a small trail with many unknown variables that still needs to be explored, a possible explanation offered was that walking might increase the ease of which associative memories are activated. Funny that German philosopher Friedrich Nietzsche predicted this in the 1800’s already when he said that “all truly great thoughts are conceived by walking”.

 With so much compelling evidence on the benefits of moving, why are we still spending over 9 hours sitting every day? Let’s get up and walk!

Die GROOT Ontbyt ondersoek die trapmeul lessenaar

groot-ontbytWith diabetes, obesity, and cardiovascular diseases on the rise, more companies in South Africa understand the need to create opportunities for their staff to be more active, eat healthy, and sit less. This not only improves employee wellness, it also impacts the bottom line through an increase in productivity and reduced absenteeism. 

kykNET’s Die GROOT Ontbyt interviewed Walk & Work’s MD Jan Folmer to find out more about the treadmill desk, that allows you to move while working. Rouchelle Liedeman asks: “Hoe werk dit nou eintlik?”

June 10, 2016

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TED Ed - Why sitting is bad for you

Sitting down for brief periods can help us recover from stress or recuperate from exercise. But nowadays, our lifestyles make us sit much more than we move around. Are our bodies built for such a sedentary existence? Murat Dalkilinç investigates the hidden risks of sitting down.

June 03, 2016

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research ›  


BBC: Not walking at work could be 'as dangerous as smoking'

New data suggests more than half of us only go for a walk at work when we need the toilet. 

Some experts warn that staying still on the job could be as dangerous as smoking. 

John Maguire reports.

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